Just like the first two rounds, Final Four combines various movements from TheSelection List above to create a killer circuit. If you can get through this workout, you’re on your way to the Championship next week!

This Week…

Round 3:

1-3 sets x 50 seconds work : 15 seconds rest

Rest for 60 seconds between sets

Final Four: 9, 6, 8, 7, 10

I’ve got my game face on… do you?

In Love & Gratitude,

Miss Holt

PS – “The difference in winning and losing is most often… not quitting.” –Walt Disney

PPS – Make sure your form is perfect so you can be successful:

Walking Lunges

Being standing in an athletic stance*.

Step one leg forward and drop back knee toward floor.

Keep weight shifted onto front leg, specifically driving up through the heel and glutes of that front leg as you push forward and up to standing. Switch legs, lunging foward.

Alternate legs lunging and Repeat for the designated time.

Cross Body Mountain Climber

Begin in High Plank with hands set under shoulders and torso in a straight line. Engage quads and core to stay buoyant

Lengthen chest forward and hold as you drive a knee up toward opposite elbow. Contract core stronger then return leg to plank.

Alternate legs moving slow and controlled.

Repeat for the designated time.

Total Body Extension

Start in an athletic stance*.

Dip down quickly into a quarter squat and swing your arms behind you by your sides.

Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health.

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